The Crunches

We can all benefit from crunches. The group of muscles that involves is the key to good posture and overall strength. Everything starts here.
How do the crunches

* Lie on the floor, back on a carpet.

* Place your hands behind your head to support your neck.

* Lift your shoulder blades as much as you can.

* Hold the contraction for a moment then slowly lower your shoulders in a
controlled manner.

* Repeat this movement 20 times, then relax and repeat three times at most,
if your fitness level allows.

* Execute this exercise 3 times during the following week if you rank among
the startners and more experienced people can make up to 5 times.

Troubleshooting

* Support the weight of your head with your hands. You should not try to lift
yourself with your arms.

* Do not hold your breath during the exercises - the oxygen is used as fuel for
muscles.

* Do as many repetitions as you can the first time and try to improve
thereafter. Do not worry if you can not execute the recommended number.